The 6 Pack Chef: Easy to Cook, Delicious Recipes to Get Shredded and Reveal Your Abs

86 Pages·2014·0.38 MB·English

by  Peter Paulson

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Contents
Introduction
9 Rules for Getting Shredded
The Recipes
Breakfast Recipes
Smokey Mackerel Omelette
English Breakfast Kippers
Mexican Omelette
Protein Packed Oatmeal
Chorizo Toast & Tomato
Honey & Fruit Granola
Breakfast Burrito
Baked Avocado
Protein Packed Pancakes
Cottage Cheese Pot
Spicy Scrambled
Egg n Bacon Cups
Bacon Avocado Omelette
Huevos Rancheros
Stuffed Tomatoes
Veggie Pita
Breakfast Smoothies
Strawberry & Coconut Delight
The Banana Whey
Morning Rise
Berry Storm
Mango Muchness
Lunch Recipes
Shrimp Stir Fry
The Chicken Power Fajita
Tuna Stuffed Pita
Chickpea & Bean Salad
Hot Soup
90 second Tuna Lunch
Spiced Steak Strips
Feta & Nut Salad
Bean Burrito
Eggs in Purgatory
Spiced Sausage & Bean Soup
Spicy, Roasted Chicken Tenders
Mackerel & Beetroot Salad
Green and Mean Salad
Nicoise Salad
Tuna Stir Fry
Dinner Recipes
Scallop & Vegetable Kabobs
Beef Chilli Verde
Quinoa
Mediterranean Inspired Chicken
Lean Chilli
Chilli Baked Salmon
Jerk Seasoned Chicken
Turkey Meatball Chilli
Seafood Linguine
Protein Paella
Steak Salad
Veggie Burger
Garlic Baked Tilapia
Honey Ginger Salmon
Flaked Fish in Lemon Lentils
Rosemary & Garlic Chicken
Sides Recipes
Cauliflower Mash
Greens for Any Dish
Need More Carbs?
Baked Sweet Potato
Stuffed Mushrooms
Kale Chips
Introduction

Hey,

Thanks for buying “The 6 Pack Chef” I know you’re going to love this book,
and more importantly your new chiselled abs.

I wrote this book because there is so much nonsense in the fitness industry
(especially concerning 6 packs) that trying to distinguish what works and what
doesn’t is hellish. This book is the solution to that pain.

The 6 Pack Chef is a collection of the best 6 packs rules and recipes that I have
provided for my clients over my time as a personal trainer. The results my
clients have seen are staggering and I’ve only had 1 client who didn’t reach his
body fat % goals. He was a 21 year old college kid who wasn’t willing to give
up us his 3 – 4 nights of partying a week.

Before you dive into this book there are a few points I want to touch upon to get
you primed and ready.

1. You will need to exercise, it simply isn’t possible to be lean
(combination of muscle and low body fat) without exercise. You do
NOT need to be a member of a gym, but I do highly recommend it.

2. A shredded midsection appears when you get to 9-12% body fat.
Following this book will get you there. However if you want to drop to a
“competition” level of body fat, usually around 4-7% then you will need
to follow more advance techniques. Some techniques could be
Intermittent Fasting, counting your macros, water weight manipulation,
among many others

3. As you go through the recipes you will notice ingredients popping up
again and again. There are reasons these commons ingredient have been
chosen and the reasons are to aid you in your goals.

4. You will notice that I do not suggest the common 5-6 small meals per
day. Instead I recommend 3 meals per day split into the usual Breakfast,
Lunch and Dinner. Why do I recommend this? Well, I say it for a few
reasons firstly being that 5-6 small meals per day does NOT promote
more fat loss – this is a myth.

It is simply “bro-science” but thankfully some real scientists in both France
and Canada decided to test the 5-6 meals a day theory and guess what they
found? Yup, they found that there is “no evidence of improved weight loss”
by eating frequent small meals. They even went further into the research and
found that there was no difference between grazing and gorging.

The biggest benefit you get from the results of this research is that you are no
longer having to constantly take time out of your busy schedule to eat. Just
eat at the usual times: breakfast, lunch and dinner.

5. In relation to point 4, the one thing you must do is ensure you eat within
45 minutes after a workout. Always eat a post workout meal and ensure
it has a mixture of protein, carbohydrates and fat. Breakfast is not the
most important meal of the day… post gym meal is the most important.

6. Counting calories isn’t necessary. I will say that again… Counting your
calories is not needed in order to get lean, all you need to do is ensure
you are eating less than you are expending. Remember, your resting
metabolic rate of caloric burn will be around the 2000 – 2400 - that is the
calories you will burn if you were to do nothing but lie in bed all day. So
by exercising regularly you will be burning more. What this means is
that you don’t need to be focused on the number of calories you eat…

Instead focus on the QUALITY of calories you eat. Ensure you eat whole,
natural foods and strictly limit (or eliminate) sugars, additives etc. this will be
much more effective, easier to stick to and give you accelerated results. Every
recipe and portion size in the book is in line with this logic, so just follow the
recipes and make your own adjustments with the side dishes if needed (your
body will tell you what it needs).

So, dive into the book now and explore the delicious recipes I’ve put together for
you. Every recipe is simple to cook and delivers the combination of nutrients
that your body needs to strip away fat and reveal your 6 pack.

Read the 9 Rules for Getting Shredded before you start cooking as it will shine
more light on some of the dietary choices you are going to be making.

Happy cooking.

Peter

P.S. Don’t forget to grab the two bonus gifts that you get with this book for free.
In particular you want to make sure you grab your copy of the “Carve Your 6
Pack” ab routine – it will shortcut your path to a shredded stomach. Click here to
get it now.
9 Rules for Getting Shredded

This section will explore the various rules you have to follow in order to shred
off fat and reveal your 6 pack. These rules are simple to follow and you will
most likely have come across some of them before.

Read them carefully and follow them religiously.

The first few rules are all set around the famous (and very true) saying of “Abs
are made in the kitchen, not the gym.”

The key to getting truly shredded is through the correct approach to diet. So
without further ado, here are the rules for getting shredded.

1 – You Have to Eat.

If you want to be lean and have a shredded 6 pack you have to eat. Starving
yourself will just result in a loss of muscle, a screwed up metabolism and a
malnourished appearance. By eating you will be providing your body will
everything it needs to burn fat, keep your metabolism working, feed your
muscles and ultimately get shredded – but remember you need to eat the right
foods, which brings us to rule 2.

2 – Eat the Right Foods

Unless you are a freak of nature or on steroids you won’t be able to get shredded
by eating whatever you like. You need to base your diet around whole foods and
avoiding manufactured/processed foods. (Check out your free gift for a shopping
list of foods)

Whole foods can be considered anything that isn’t packed full of additives and
came out of a factory. Sure the packet of cooked chicken at the grocery store
might boast 30g of protein but look closer at the nutritional info and you will see
a long list of additives – these will prevent you ever getting truly lean.

Conversely, eating natural whole foods (nuts, grass-fed beef, organic chicken,
eggs, beans, legumes etc.) will give your body the nutrients it requires to burn
the stubborn fat hiding your abs.

Going 100% natural can be very difficult and is not essential, instead you should
aim for 80% whole-foods. This means you can still eat (in small doses) things
like hot sauces, certain breads etc. This 80/20 split will help you stick to your
diet, not go crazy, prevent cravings and save you money.

3 – Every Meal Must Have a Protein Source

Being shredded is not just about losing body fat, you also need to have a
substantial amount of muscle. Lean muscle burns fat, the more muscle you have
the more fat you burn and the building block of muscle is protein.

When you are on the quest to reveal your abs you will be in a calorie deficit
(expending more calories than you take in) and when in a deficit protein will
carry out the following functions:

Keep you feeling fuller longer as protein aids satiety and prevents
hunger
Prevent muscle breakdown from calorie reduction